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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 02-13-2013, 05:44 PM   #11
Paulo Santos
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Re: Another Military Training Post

Right now, I would focus on strength with just a little conditionjng. I would follow Alex Viada's schedule. You can still use the Wendler 5/3/1 with it if you want. I also like to do strength workouts every other day using an 8 day schedule because it is more flexible and works better with recovery. Something like:

Day 1: Upper body + MetCon
Day 2: Rest
Day 3: Lower body + MetCon
Day 4: Rest or conditioning
Day 5: Upper body + MetCon
Day 6: Rest
Day 7: Lower body + MetCon
Day 8: Rest or conditioning

I wouldn't do any conditioning the day before a lower body day. For now, I would keep the runs slow so they aren't too taxing on your system. Too much running will kill your squats, especially if not done right.
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Old 02-13-2013, 06:54 PM   #12
Alex Greenberg
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Re: Another Military Training Post

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Originally Posted by Eric Montgomery View Post
Those numbers aren't bad, and once you're past a reasonable level of strength it won't have nearly the importance of your running, rucking, and swimming. I'd go with the steady gains of 3x per week 5/3/1 so you're not beating yourself up with GSLP's 5, 5, 5+ of squats twice per week plus everything else in the program.
Cool will look into that.
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Old 02-13-2013, 08:34 PM   #13
Ben Orga
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Re: Another Military Training Post

Here's the deal. Not a lot of guys in this line of work have a 220+ snatch or 300+ clean and jerk.

Run, ruck, swim, push-ups, pull-ups and general strength work. That's what ou need to focus on. Read more, ask less. There are plenty of workout programs designed for these types of selections out there and I guarantee none say anything about wendler and all those other acronyms.

No selection will select you based on how you crossfit or what your numbers are. Focus is Whatever PFT you need to pass and the rucks and fins.

Edit: post your PFT score for your related selection, your 3 and 5 mile run times and your 8 mile 50lb ruck time. Then we can talk programs.
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Old 02-13-2013, 08:34 PM   #14
Andrew N. Casey
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Re: Another Military Training Post

not sure why you feel the need to be so secret about what school or unit you hope to be a part of? there is no compromise of opsec in that. anyway i hope you do well and have much success.
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Old 02-13-2013, 09:22 PM   #15
Alex Greenberg
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Re: Another Military Training Post

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Originally Posted by Ben Orga View Post
Here's the deal. Not a lot of guys in this line of work have a 220+ snatch or 300+ clean and jerk.

Run, ruck, swim, push-ups, pull-ups and general strength work. That's what ou need to focus on. Read more, ask less. There are plenty of workout programs designed for these types of selections out there and I guarantee none say anything about wendler and all those other acronyms.

No selection will select you based on how you crossfit or what your numbers are. Focus is Whatever PFT you need to pass and the rucks and fins.

Edit: post your PFT score for your related selection, your 3 and 5 mile run times and your 8 mile 50lb ruck time. Then we can talk programs.
Most recent practice PST for BUD/S I took:
7:14 500 swim
122 Pushups
104 Curlups
21 Pull-ups
8:54 Mile and half run.
Not sure about my 8mile 50lb ruck time...

Last edited by Alex Greenberg : 02-13-2013 at 09:24 PM.
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Old 02-13-2013, 09:41 PM   #16
Ben Orga
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Re: Another Military Training Post

Good numbers. My recommendation is Maintain, dont over train, dont get hurt, and mentally prep yourself. Don't quit.
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Old 02-13-2013, 10:03 PM   #17
Alex Greenberg
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Re: Another Military Training Post

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Originally Posted by Ben Orga View Post
Good numbers. My recommendation is Maintain, dont over train, dont get hurt, and mentally prep yourself. Don't quit.
Thanks. So I just keep doing what I'm doing then? I'd rather die than quit.
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Old 02-14-2013, 03:41 PM   #18
Alex Greenberg
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Re: Another Military Training Post

Alright here's what I'm thinking of changing up:

Monday morning: Wendler 5/3/1
Monday evening: Swim

Tuesday: either Crossfit WOD or Ruck

Wednesday morning: Wendler 5/3/1
Wednesday evening: Swim

Thursday morning: Crossfit WOD
Thursday evening: Run on track for my class

Friday morning: Wendler 5/3/1
Friday evening: Swim

Saturday: Ruck
Sunday: Run for class and rest.

Going with the Wendler 3 a day training instead of 4 days.
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Old 02-14-2013, 04:12 PM   #19
Eric Montgomery
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Re: Another Military Training Post

I count zero rest days per week, and four days in which you're doing two workouts. That's a bad idea. More is not always better.
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Old 02-14-2013, 04:14 PM   #20
Alex Greenberg
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Re: Another Military Training Post

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Originally Posted by Eric Montgomery View Post
I count zero rest days per week, and four days in which you're doing two workouts. That's a bad idea. More is not always better.
Saturday and Sunday will be rest then.
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